Tuesday, February 11th, 2014

Workout of the Day Chest to Bar Chin Ups 5, 5, 5, 5, 5 then “Air Force” (95#, 65#) Complete the following: 20 thrusters 20 sdlhp 20 push jerks 20 oh squats 20 front squats **Every minute on the minute complete 2 burpees over barbell :)** LEVEL 1 55#/35#   LEVEL 2 75#/45#   LEVEL…

Details

Monday, February 10th, 2014

Workout of the Day Clean & Jerk Find your 5 rep max. 5, 5, 5, 5, 5 then 7 minute AMRAP 3 burpees 6 pistols (alternating legs) 9 sit ups LEVEL 1 Ring supported pistols OR Squats   LEVEL 2 Ring OR Rig supported pistols   LEVEL 3 Rx’d   Compare to September 9th: https://highlandstrength.ca/monday-sept-9th-2013/…

Details

Saturday, February 8th, 2014

Workout of the Day Team WOD: 20 minute time cap **In teams of 3 – one person must always be rowing, while the other 2 are alternating reps on the following movements. You can only switch the person who is rowing when a movement has been completed. E.g when 100 box jumps have been completed,…

Details

Wednesday, February 5th, 2014

Workout of the Day CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch (75/45 lb) 30 Burpees 30 Snatch (135/75 lb) 20 Burpees 30 Snatch (165/100 lb) 10 Burpees Max rep Snatch (210/120 lb) LEVEL 1 45#/35#  55#/45# 65#/55#   LEVEL…

Details

HAPPY BIRTHDAY SHANNON!!!

Workout of the Day “Crossroads” 70 sit ups 60 kb swings 50 push ups 40 box jumps 30 ball slams 20 thrusters 10 Handstand push ups LEVEL 1 35#/18# 20″/12″ 10#/4# 45#/15# or PVC    LEVEL 2 44#/26# kb 24″/20″ box 15#/10# mb 55#/35# thrusters   LEVEL 3 53#/35# kb (or heavier) 30″/24″ box 20#/15#…

Details